All of us have read about the benefits of water. 80% of human body consists of water. It plays the main role in the majority of biological processes in our bodies. Therefore it's essential to maintain the right water balance. When you do sports, water becomes one of the main energy resources. We talked to our nutrition experts — Mestre Sargento and Professora Piu Piu — and they told us: how much water you should drink during intensive training, what impact soda has on our bodies and shared their own recipes for energetic drinks.

Let's start with the daily liquid consumption. Different sources provided different figures, but in general the necessary volume varies between 1,5 -2,5 liters per day, depending on your weight. There's an easy way to find out if you drink enough water. You can see it in how often you go to the bathroom. If your trips are regular enough, you have nothing to worry about.

Mestre Sargento recommends drinking a glass of water as soon as you wake up before eating and to divide water consumption between meals, because drinking while eating influences your digestion: it takes more time and you feel heavy.

According to American DRI (Dietary Reference Intake) a healthy man should drink 3,7 liters per day and a healthy woman — 2,7 liters. These amounts include fluids we receive from food, such as vegetables, yoghurts, and other beverages. Still, water should make at least 1,5 -2 liters out of this amount. Easy maths.

Most of us enjoy tasty food along with tasty drinks. Coffee is one of modern worst indulgences. Mestre Sargento drinks a cup of black coffee before the training, because it gives you energy for 2-3 hours. Professora Piu Piu also states that a cup of coffee before the class makes us harder-better-faster-stronger and helps to lose weight, because it boosts your metabolism. However, coffee also makes you lose water. That's why you should consume them together — one cup of coffee plus one glass of water. Besides that, coffee can become addictive and you need a bigger dose to reach the desired level of energy.

Soda, cola and other soft drinks have a negative impact on our body because of all of the sugar they contain. They influence our teeth, immune system, weaken our bones and may lead to anemia. After you drink them you feel energy boost because they release sugar into your blood.

However, our body spends more energy to produce insulin and restore normal blood sugar levels, thus start feeling even weaker than before. If you like to drink soft beverages before workout, keep in mind that while doing sports you will be burning extra sugar instead of extra fat.

You must be familiar with this situation: you go to training after an exhausting day at work. How can you refresh yourself? Energy drinks are a bad idea. They have up to 100 times the negative impact on our body than soft drinks.